Conditioning

Prowler x 10 Trips

5/5/5 Squat

Squat
5x335,380, 6x430

Trap Bar Deficit Deadlift
5 sets of 10

Stiff Leg Deadlift
5 sets of 10

Stronger Abs x 1 circuit

Neck Harness x 50 reps

Buff Barker x 0

Location:SW Elizabeth St,Newport,United States

AM Conditioning

Prowler x 10 trips

Conditioning

Prowler x 10 trips

Deload Press

Press 5x95,125,145
S/S w/ T-Bar Row 5x10

Bench 5x10

Stronger Abs Circuit x 1

Biceps 3x15

Father - Son Conditioning

Gavin and I gave the new Cedar St loop a test run.

Gavin - Downhill Bike Sprints + Uphill bike push / 1 mile ride

Ric - Uphill Sprints + Downhill Walks / 1 mile run

Conditioning

Prowler x 10 trips

Deload Dead

Dead
5x225,275,325

SSB Squat 5 sets of 10 reps
SSB GM 5 set of 10 reps
Stronger AB Circuit x1
Neck Harness x 50 reps

5/3/1 Bench

Bench
5x265,300 5x335(PR)


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5/3/1 Squat

Squats
5x375, 3x425, 1x475, 1x525
Kevin 4x465(PR)

Today's Template = Squat and leave.

Thanks for taking those cinder blocks for me Kevin, I've been wanting to get rid of those.

Conditioning

Prowler suicides x 4

Selkow Mile

3/3/3 Deads and Press

Deadlift
3x380,435,435, 8x490, 6x380

Press
3x135,155, 4x180(PR)

Squat
3x375,425, 4x475(PR)
Kevin 2x465(PR)

Selkow Mile x 1
Hill Sprints x6

3/3/3 Bench

Full Body Phase 4

SSB Squat (this was a bad idea)
3x375, 2x425(PR) (we won't talk about the disaster that was supposed to be my third rep)

Bench 3x245,280, 5x315, 3x280, 12x245

SSB GM 3 sets of 10 reps

Lots of pull ups and pull downs

Prowler x 6 Ric
Prowler x 8 Tim

3/3/3 Squat

Full Body 5/3/1 Phase 4
Squat 3x350,400 6x450(PR)
Kevin 4x440(PR)
Tim 7x350(PR)
Chins 3 sets
Pull Downs 3 sets
Power Clean 5 sets of 5
Hip Flexor Stretch x 3
Low Incline DB Press 3 sets of 10 reps
Chins 3 sets
Pull Downs 3 sets

CONDITIONING

Prowler x 6 trips

Hill Sprints x 6

Selkow Mile x 1

DELOAD Press

Press 5x75,95,115

DB Incline Press
3 sets of 10 reps

Pull ups / Pull downs
3 sets each

Prowler x 6 Trips

Deload Deads

Deads
10x135 5x225,315,365

Mitch hit a 385 squat PR, unfortunately his missed his DL PR attempt of 500.

SSB GM 3 sets of 10 reps

Stronger Abs Circuit x 2

Selkow Mile x 1
Hill Sprits x 5
Ran with Larry "the gazelle" Kramer

DELOAD Bench

Deload Bench
5x135,185,225

Dips 3x5

Pull Downs 3x10

Prowler x 6 trips

Deload Squat

Squat 5x135,225,275

Leg Press 3 sets of 20 reps

Stronger Abs Circuit x 1

Selkow Mile x 1

Hill Sprints x 5


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